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These are explosives that cause spectacular effects when ignited. They are popular for announcing the start of the new year with loud noises and colorful displays! In some countries, fireworks are set off to scare away evil spirits. In others, the use of fireworks is forbidden in urban areas due to their harmful effect on pets.

Families also like to meet on this day to enjoy a meal and spend time together. In most Western countries, confetti is traditionally associated with weddings, but often it is used as a party decoration. This is the evening before New Year breaks at midnight! Often, friends and family meet for a party or meal the evening before, sometimes engaging in year-end rituals. How are you planning to give your New Year greetings in ? A toast is a type of group-salutation that involves raising your glass to drink with others in honor of something or someone. A toast to the new year is definitely in order!

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Those goals or intentions you hope to, but seldom keep in the new year! Many people consider the start of a new year to be the opportune time for making changes or plans. Resolutions are those intentions to change, or the plans. New Year celebrations are a huge deal in some countries! Parades are held in the streets, often to celebratory music, with colorful costumes and lots of dancing.

Parades are like marches, only less formal and way more fun. At UrduPod, you can engage in forums with natives who can tell you what Urdu New Year celebrations are like! Resolutions are those goals and intentions that we hope to manifest in the year that lies ahead. The beginning of a new year serves as a good marker in time to formalise these. Some like to do it in writing, others only hold these resolutions in their hearts. Reading is a fantastic skill that everyone can benefit from. Apparently, successful business men and women read up to 60 books a year.

This probably excludes fiction, so better scan your library or Amazon for the top business reads if you plan to follow in the footsteps of the successful! Otherwise, why not make it your resolution to read more Urdu in the new year? You will be surprised by how much this will improve your Urdu language skills! You will regret time not spent with a husband, a friend, a child, a parent. Relationships are often what gives life meaning, so this is a worthy resolution for any year. This is a notoriously difficult goal to keep, as it takes a lot of self discipline not to eat unhealthily.

Good luck with this one, and avoid unhealthy fad diets! Another common and difficult resolution! However, no one has ever been sorry when they saved towards reaching a goal. This is a resolution that you should definitely keep, or your body could punish you severely later! Smoking is a harmful habit with many hazardous effects on your health. Do everything in your power to make this resolution come true in the new year, as your health is your most precious asset. It can even slow down the progression of the disease. So, keep your brain healthy by learning to speak a new language, studying towards a qualification, learning how to sew, or how to play chess - no matter how old you are, the possibilities are infinite!

This is another health resolution that is good to heed any time of the year. Excessive drinking is associated with many diseases, and its effect can be very detrimental to good relationships too. Alcohol is a poison and harmful for the body in large quantities! An inactive body is an unhealthy and often overweight one, so give this resolution priority in the new year. If you stick with this resolution, you will lose weight and feel better in general.

It is a very worthy goal to have! You can only benefit from learning Urdu, especially with us! Learning how to speak Urdu can keep your brain healthy, it can widen your circle of friends, and improve your chances to land a dream job anywhere in the world. UrduPod makes it easy and enjoyable for you to stick to this resolution. Everyone knows that it is sometimes very hard to stick to resolutions, and not only over New Year. The reasons for this vary from person to person, but all of us need inspiration every now and then!

Click here for quotes that will also work well in a card for a special Urdu new year greeting! Make decorative notes of these in Urdu, and keep them close! This way you not only get to read Urdu incidentally, but also remain inspired to reach your goals! Imagine feeling like giving up on a goal, but reading this quote when you go to the bathroom: Still undecided whether you should enroll with UrduPod to learn a new language? Let the following Language Learning Quotes inspire you with their wisdom. Click here to read the most inspirational Language Learning Quotes!

As legendary President Nelson Mandela once said: If you talk to him in his own language, that goes to his heart. Let this year be the one where you to learn how to say Happy New Year, and much more, in Urdu - it could open many and unexpected doors for you. Why stop with Urdu - learn how to say Happy New Year in 31 other languages too! If you are unsure how to celebrate the New Year, why not give yourself a huge gift, and enroll to learn Urdu!

With more than 12 years of experience behind us, we know that UrduPod would be the perfect fit for you. There are so many reasons for this! Just imagine how the world can open up for you! UrduPod brings you easy-to-learn translations and the correct pronunciation of Urdu Christmas phrases!

It takes place on December 25th and is usually celebrated with much food and fanfare! However, not all cultures celebrate Christmas. In some countries, Christmas is not even a public holiday! Learn here how to pronounce it perfectly! Surprise your African-American, or West African native friends with this phrase over the Christmas holidays! Kwanzaa is a seven-day, non-religious celebration, starting on Dec 26th each year. It has its roots in African American modern history, and many people celebrate both Kwanzaa and Christmas!

In countries where Christmas is not officially celebrated, but a Gregorian calendar is observed, this would be a friendly festive-season wish over New Year. Hanukkah is the beautiful Hebrew festival over November or December each year. However, this will only be applicable in the Northern hemisphere, where it is winter over Christmas. Going away on holiday over Christmas season, or saying goodbye to someone about to leave on vacation?

This would be a good way to say goodbye to your friends and family. An informal, friendly phrase to write in Urdu Christmas cards, especially for secular friends who prefer to observe Christmas celebrations without the religious symbolism. It conveys the warmth of friendship and friendly wishes associated with this time of year. This is another way of wishing someone well in the New Year if they observe a Gregorian calendar.

Christmas is associated with many traditions and religious symbols in multiple countries across the world. It originated centuries ago in the West with the birth of Christianity, and the celebrations are often embedded with rich cultural significance. So, by now you know how to say Merry Christmas in Urdu!

Next, learn pertinent vocabulary and phrases pertaining to Christmas, as well as how to pronounce them correctly. At UrduPod , we make sure you sound like a native speaker! Most happy Christmas wishes in Urdu will include this word! In most Northern-hemisphere countries, Christmas is synonymous with snow, and for Christmas, the snowman is often dressed as Santa Claus. Snowflakes collectively make up snow. A single snowflake is small, white, light like a feather and icy cold! When put under a microscope, the snowflake reveals itself to have the most beautiful, symmetrical patterns.

These patterns have become popular Christmas decorations, especially in Western countries. As you guessed - a snowman is only possible to build if it is snowing! What a fun way to spend Christmas day outside. Roast turkey is the traditional main dish on thousands of lunch tables on Christmas day, mainly in Western countries. What is your favorite Christmas dish?


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Another traditional Western decoration for Christmas, the wreath is an arrangement of flowers, leaves, or stems fastened in a ring. Western Christmas folklore tells of Father Christmas or Santa Claus doing the rounds with his sled, carrying Christmas presents for children, and dropping them into houses through the chimney. But who is Santa Claus? Santa Claus is a legendary and jolly figure originating in the Western Christian culture. He is known by many names, but is traditionally depicted as a rotund man wearing a red costume with a pointy hat, and sporting a long, snow-white beard!

An elf is a supernatural creature of folklore with pointy ears, a dainty, humanoid body and a capricious nature. Elves are said to help Santa Claus distribute presents to children over Christmas! The song became more famous than the book, and can still be heard playing in many shopping malls over Christmas time across the globe! A sled is a non-motorised land vehicle used to travel over snow in countries where it snows a lot, and is usually pulled by animals such as horses, dogs or reindeer.

Another word for sled is sleigh or sledge. Gift or present giving is synonymous with Christmas Eve and the greatest source of joy for children over this festive time! On Christmas Day, or Christmas Eve, many religious celebrants enjoy going to church for a special sermon and Christmas rituals. The start of the sermon is often announced with bells or a bell, if the church has one.

For this reason, the sound of ringing bells is often associated with Christmas Day. Wonder how the chubby man and his elves stay clean…?! Families huddle around its warmth while opening Christmas presents. Also, this is where Santa Claus is reputed to pop out after his journey down the chimney! Decorations are the colourful trinkets and posters that make their appearance in shops and homes during the Christmas holiday season in many countries! They give the places a celebratory atmosphere in anticipation of the big Christmas celebration.

Typical Christmas decorations include colorful photographs and posters, strings of lights, figurines of Santa Claus and the nativity scene, poinsettia flowers, snowflakes and many more. This has also become a popular decoration, signifying Christmas. It is characterised by glossy, spiny-toothed leaves, small, whitish flowers, and red berries. Over centuries, it has become a popular treat over Christmas time in many non-religious households as well.

According to folklore, Christmas candy canes made their appearance first in Germany in the 16th century. A choir master gave children the candy canes to suck on in church in order to keep them quiet during the Christmas sermon! Apparently, the candy is shaped like a cane in remembrance of the shepherds who were the first to visit the baby Jesus. Today, like gingerbread houses, they are still a popular sweet over the festive season! The productivity secret for inbox management is to decide when you want to check your messages.

Then, process them all in one big batch. Batch processing puts you in control. Unfortunately, most people live life reactively, constantly checking their inboxes for messages to react to. For you to reach your full potential, you need to switch to a batch processing mindset for all of your inboxes. These messaging apps should never interrupt you. This goes back to the brain science justification in 1.

You want to block off your day so that you have some contiguous time dedicated to being smart and creative no interruptions and then other blocks dedicated to rapid task processing email, etc. Cal Newport calls this Deep Work in a very good book. People who set a schedule for when and where they check their inboxes often realize they can do all of their emailing from a proper computer. You open an app intending to get work done, and then that app prompts you to leave a review. This is an unwanted interruption, and your job is to remove as many interruptions as possible.

So disable these unwanted Review Requests. Is it crazy how we think of computers as productivity devices but then allow so many unproductive features? Apps with more positive reviews get ranked higher by Apple.

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Do you care about the morality of opting out of this partnership? A savvy user can often leach off of the hard work of app developers and the money of investors without giving anything back. Unfortunately, that gravy train seems to be ending. This sort of stealing is not illegal, but is it bad for your health? The impact off morality on longevity is muddy. As close as I could find was research on religious vs. Manually go to the App Store, look through your recently updated apps, and add reviews to each of them.

Or, opt for the pro or paid versions. Most people should have their phone permanently on Do Not Disturb. The trick to getting the Do Not Disturb feature to work all day is to turn it on from the same time to the same time, such as from 9am to 9am. I tested it and that works I was worried it would effectively turn itself on and off again in the same minute. If, however, you do want strangers to be able to contact you for example, if you work in sales , then just set Do Not Disturb for your sleep and leisure time.

The justification here is similar to the steps above. Limited interruptions is smart for a number of reasons, including the science of brain plasticity, the health impact of anxiety, and the productivity gains of optimizing for deep work all covered in more depth in Appendix A below. The absolute best wallpaper is an all black background. Choosing black destroys the idea that your phone is some shiny toy that you need to be looking at all the time.

If you chronically run out of battery or are a true productivity nut, then black is the best option for you. If you find inspirational images inspiring:. One problem with inspirational images is that words often make your phone feel cluttered. If you are going to have affirmation or motivational text, a quick hack is to make the background yourself in Instagram Stories.

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In this case, try to stick to just a single word, and place that word low enough that it shows up below your Do-Not-Disturb message. If you take this approach, consider two things:. All of these color choices will drain your battery more than a black background, but you may find the emotional gain to be worthwhile.

The reality for me is that I alternate between a black background and a meaningful picture. The Raise to Wake feature lets you quickly see notifications on your lock screen just by lifting your phone. This is a bad idea. You want only see notifications intentionally. Winners check their notifications on their own schedule. The Screen Time widget is new from Apple and it helps show you where your time is going. Ideally, the Social Media category will be non-existent.

This article is going to recommend a few more widgets later, and then recommend that you build the habit of checking the Today View by swiping right from your home screen conceptually, it lives to the left of your home screen. It does seem to be roughly true that what gets measured gets done. A goal for many of the steps in this article is for you to use your phone less, and to use social media apps much, much less.

I consider it the feedback part of the above quote. Then hopefully the reward is an intrinsic satisfaction in your own life and productivity. In addition to installing the widget, you should set yourself a goal for social media usage. Imagine you had a child and were setting a limit for how much television they could watch each day. Is one hour reasonable? Is six hours reasonable?

Now, instead of this child, consider instead that you are setting limits for yourself, and that social media has replaced your television watching time. I have zero pride preventing me from treating myself like a toddler in need of parental controls. The reality is that we all could use some strict blocks to prevent our worst habits.

What you should consider is whether you have any habitual behaviors around checking specific websites and then use this feature to break those habits. For example, I used to live in San Francisco and so had a habit of checking the website for the daily paper. I still type that URL into my browser just out of pure muscle memory. None of you are going to do this… but I tried a month with no access to a web browser. If you are up for this, I definitely want to hear from you. The theory is that the browser is one of the addictive slot machines that draws your attention and wastes your time.

So I used parental controls to disable Safari. When I tested this, I used Chrome as my occasional browser because the path for removing access again was shorter. There are four ways to organize your apps: The home screen is for tools only. The second screen is apps organized into folders. However, on each screen and within each folder you have to make additional decisions about organizing.

You should choose alphabetically. We want to set your phone up so that your rational brain is the boss, and your emotional, addictive, worst-decisions brain is asleep or blocked. The best explanation for this is in the book, Thinking, Fast and Slow or just read the NYT book review for a good overview. The author lays out a model for the brain as having two systems. The Fast system is our default. The Slow system is what we think of as our rational brain.

When I train meditation in my Heavy Mental program , I train a verbal way of moving the thoughts that come up during a meditation into our Slow system. That way we can analyze the thought, and then drop it. The entire trick is that activating your language center always activates your Slow system. When you go for an app, I want you to have the actual name of the app in mind. The second good reason is that alphabetical is less brittle. Organizing by function is hard because sometimes apps have more than one function. Organizing by app name is intellectually trivial in comparison.

For the vast majority of people, the ideal phone setup is to embrace Google Cloud services mail, calendar, photos, maps and pair them with Apple hardware. You can often configure the Apple apps to connect to the Google services. And Marshall was adamant that every experience he had with clients using automation tools turned out badly. Clients who chose automation were bailing on essential inbox habits. So, paired with the settings above, you should be working on your email habits. That means primarily unsubscribing and blocking aggressively. I filter those into folders and only check those folders occasionally.

If you can build this habit, then you can use it to trigger new habits. In the Tiny Habits method , checking your calendar would be called an anchor habit. The reason I think that will work is because I trust that you will naturally want to check the calendar and weather, thus triggering the new and less natural habit of checking additional widgets. On the short meetings front, this is literally a chance to save yourself hours each day by making the meetings you go to shorter and more focused. The key to focus is to have a clear goal, and push directly toward that goal.

I have one friend, a CEO, who wants the time on his calendar to be as precious as the time on a U. If a meeting only needs seven minutes, then just give it seven minutes. This is yet another example of preferring the Google Cloud. And the custom settings for Home and Work are just small time-savers. This will let you type faster through swiping. The world record for typing on a phone is set through the swipe method: The keyboard will figure out what you mean.

At first this will feel a little uncomfortable, but it will quickly become second nature. Gboard, from Google, also has a bunch more features too like GIF and emoji search. Especially with email, you want to avoid reading the same email twice. So if I happen to read a message that needs a response, I want to give that response right away. The main benefit of Google Photos is that the search is amazing. They use machine learning to categorize all of your photos so that you can later search them. For example, without any work I can find all my selfies by just searching for the word me.

And I often pull up pictures of my dogs by searching for dog. I have even had someone pull up photos of a specific handcrafted greenland kayak paddle. I end up storing my photos in four places: Google photos, iCloud, laptop and Dropbox sync. I should probably take them out of Dropbox. This is an example of where a messy-by-design organization structure beats rigid one.

Search is more reliable and faster than you trying to manually categorize every photo. If you already love your note taking app and to-do list app, then fine, stick with those. This is a recommendation where habits beat tools. Put your to-do list in Evernote, either by creating one long note that you edit every day or a new note for each day. Then put all your other notes in Evernote too.

What you end up with is a messy but long-term functional system. The other approach, constantly switching apps, systems, and categorization schemes always breaks. One power of a messy to-do list is that not everything has to be a check list item. You can mix in quick drafts and longer notes to yourself. The problem with most productivity systems is that they break.

As a result, a lot of productivity nuts spend a lot of their time creating new productivity systems over and over again. This, obviously, is not productive. For that reason, where possible, I suggest that you choose messy systems over rigid systems. A paper notebook gives you incredible flexibility: All of that is the argument for merging your to-do lists with your notes, and then putting them all into a single cloud-backed note taking system with good search features. Although Evernote has advanced features that may or probably may not be a pleasure to use, the basics work well and reliably.

I learned to meditate from Headspace. Once you graduate to meditating on your own, Calm is the much better option because of their built-in timer and tracking. I was an advisor in the early days of Calm specifically because of my experience building habit tracking apps. Meditation is a productivity and performance practice. A lot of people talk about meditation as a relaxing or spiritual practice. The core concept comes from the world of deliberate practice, which is when you identify the components of skills that are important to your success, and then practice those components individually.

You should read our full article on Deliberate Practice to get a feel for how to design practice for all important life skills. The first step is becoming aware of where your mind wandered, acknowledging the thought and then putting the thought down. The second step is bringing your focus back to your point of focus usually your breath.

This Awareness-Focus loop is what you are practicing during a meditation session. A lot of people feel bad if their mind wanders during meditation. But you should actually feel good. The more often your mind wanders, the more times you get to practice this Awareness-Focus loop. I tell people what they are doing is mental pushups. The more wandering they do, the more pushups they get in. There are basically two philosophies for how to use a goal tracker. Both involve picking a set of small goals or habits and marking them off in the app each time you do them. In the Quantified Self philosophy of goal trackers, you are tracking your goals simply out of curiosity because you want to get more information about yourself.

The second philosophy is focused on a goal-oriented behavior-change mindset where you are using the goal tracker for motivation and accountability in order to get yourself to adopt a new behavior and become a better person. So my goal tracker recommendation is for a goal tracker I built. It is the foundation of the Coach. Most users and most coaches started out by forming habits through this goal tracking app.

This article is the product of prior work that started with this goal tracker and then morphed into coaching and personal development publishing. There are many links out there to projects we built at Coach. However, we put every ounce of our design effort into something different: That includes how we trigger reminders, how we try to avoid triggering guilt, how we introduce variable rate rewards for your own good, and how we handle when a goal is too challenging for you.

Trying to remember hundreds of passwords is a waste of time. Using the same password for all your accounts is the fast track to getting hacked. If you are already using one, then stick with it. This is a principle covered also in Appendix A that habits are more important than tools. The benefits of your habits around your current password manager outweigh the feature benefits of switching to a different manager. I signed up with them a long time ago when they had a pay-once option. So, if you are looking to use a password manager for the first time, then install LastPass.

The theory behind the value of a password manager comes down to pragmatic security and reduced cognitive load. Now nobody does that anymore.

Plus, password managers can save time. A common trap is to half-way embrace unique passwords for each app or site, but then find yourself constantly forgetting and having to go through a lost-password routine. This is wasted time. So when a hacker gets your password to one site, they get it for all sites. After accuracy, the must-have feature for calculators is a history.

Notice the second line of numbers at the top? Reduce your anxiety and live longer. Technically, this is quadruply redundant. You can swipe down to get the camera from your control center, tap the camera on the lock screen, or swipe left from your lock screen. That last, swipe-left from the lock screen is really convenient. But also add the camera to your toolbar. The camera is a great tool for happiness and gratitude. Using your camera regularly also helps you develop an eye for detail. The general theme of this article is to set your phone up to be more present in the world.

Looking for pictures to take is one way to be more engaged with your surroundings. Stopping a meal so that you can capture your food, however, is not the path to living in the moment. If you are wanting to post pictures to Instagram and Facebook, you can consider the placement of the Camera app to be a replacement habit that allows you to schedule your social media usage.

Take a picture in the Camera app and then post it later, during your allotted leisure window. And so the only sane way to check the weather is to compare it to the Doppler radar. These radars visualize the rain and the direction that the rain is heading. That way you can eyeball for yourself if the rain is actually going to affect you. A big part of productivity is planning. The idea behind Pomodoro is to be fully focused for a set period of time, usually twenty-five minutes, and then have a five minute break. This is a way to train yourself to avoid procrastination. When do you use Pomodoro?

This is one of a handful of strategies in this article for beating procrastination. My intention is that you use all of them at once. For example, the Meditation section is mostly focused on meditation as training that allows you to catch and overcome the feelings that lead to procrastination. Pomodoro comes at procrastination from a different perspective. It makes for a smaller, more achievable goal. Pomodoro helps you set a more achievable goal, say 25 minutes. You can always start small and build up to your final goal. A lot of people have trained themselves to listen to music while they work.

But almost all research says that performance is poorer in the presence of a background sound. One obvious benefit, though, of music is social. You put on your headphones and people know not to bother you. There is another approach: Since I come from the world of coaching, I spend most of my time helping people apply behavior changes. My experience with Brain.

Sometimes, without sound, my brain will have a tendency to wander. As a result, I have more sustained periods of focus. However, I find their explanation of the science to be inscrutable. It sounds exactly like the type of pop-culture brain science that lots of people spout. I need to emphasize that this is a corporate-run study that magically ended up with a self-serving result.

What makes a good life? Lessons from the longest study on happiness - Robert Waldinger

Your podcast app should be on your home screen and you should train yourself to listen to podcasts during your commute, while cleaning, and during light cardio. The below are where most people should start when it comes to productivity and health podcasts. Of course, Tim Ferriss is on this list. But I rounded him out so that you get a diverse set of ideas and approaches. Do not approach your podcast subscriptions as if you need to listen to every episode. Instead, pick and choose the most recent episodes that feel relevant to you. Most people just think having more information is inherently good.

Information is never enough for making important changes. You need to get emotionally hooked, amped up and committed. The podcast format gives you a chance to connect with advice at an emotional level and really feel the social proof. Second, most advice only works for some people some of the time. Given that observation, it feels entirely natural to me that you would listen to both Jocko Willink and Gretchen Rubin.

Do not bother with cliff notes. So skip book summary apps like Blinklist, and embrace reading on the Kindle. So, yes, install the Kindle app. This would be a good app for your home screen. Try to replace mindless social media usage with deep learning via either reading or podcasts. Do you like to read before bed? Do not bring your phone to bed. That kills your sleep, bad sleep kills your health, and eventually your bad health is going to kill you. Do you want a book recommendation to go with this section?

Go buy the sci-fi book Dune and read it in the context of personal development. How much smarter would you be if you replaced half of your social media usage with reading? The behavior design implication of that book is that you need to speak to two systems of the brain. Speaking to the rational, Slow System is easy. Just lay out the facts.

But if you accept that difficulty and this is the part of my theory that feels like pop brain science , then you realize that you need to start looking for ways to rewire your emotional core. A self-improvement book is mostly emotional rewiring. That is exactly why you need to read the entire book rather than cheating with a summarized version. This mode strips out all of the in-article ads, clutter and junk.

I find that it does a great job and saves me from fat-fingering ads that have been placed inside the body of the article. This is amazing and completely changed my experience of reading articles on my phone. The second is related to being in charge of your phone. Advertising on your phone breaks the tool-not-boss rule. Now, build a replacement habit for those dead times in your day when you would be tempted to be on Twitter or Facebook.

Pick the media that actually makes you smarter and then put apps for that on your home screen. My apps are Medium, Kindle and Podcast. These are your deep learning apps and you just need to make sure they are easier to find than your old, shallow, addictive apps.


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  • Replacement habits are a very common strategy in behavior design. You might stop using the neural pathway for your old habit, but the neurons are still there, waiting for a moment of weakness. Eventually those cells will die out. You can train a new, strong habit that supersedes your old habit. Skip this step if you already have a way you track steps. Lots of you have Fitbits or other ways to do this.

    Also, I went looking for some research to include here on the benefits of 10, steps. Unsurprisingly, the pleasing roundness of that number owes more to marketing than to any particular science 9, steps is practically just as good. There is quality research on the health benefits of even tiny amounts of walking much less than 10, steps: The science for doing more walking is mixed, and requires piecing together your own projections.

    For instance, this Arizona State paper classifies people who walk 10, steps as active and people who walk 12, as highly active. But they leave it up to you to cross reference other studies on the health benefits of being in either activity category. So, my recommendation is to wait on the science and trust your gut instead. For most people, walking feels good. Those should be reason enough. And then you might have also heard this is wrong or at least misguided.

    Rather, instead, you need to think: Our position is that weight loss is all about putting your body into fat-burning situations. Calorie restriction, it turns out, is not guaranteed to lead to a fat-burning situation. It can instead lead to a lower metabolism. What does lead to fat loss then? Low carb diets and fasting. And the most common form of fasting is time-restricted eating, where you fit all your eating into an 8 hour window and then fast for the next 16 hours.

    People refer to this as Additionally, my experience watching people diet I ran a 15, person diet study and have had more than , dieters come through Coach. Of course, you can combine both approaches.


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    You want to keep your carbs below about 50g. But really, where I want you to start is just to skip all of that food restriction stuff and start with time restricted eating. To track all of this, use an app called Zero and put it on your home screen. The best explanation why fasting leads to burning fat and why simple calorie restriction leads to lower metabolism comes from Dr. Consider that your body has two primary sources for fuel. One is glycogen, i. And the other is stored fat.

    Your body uses insulin to switch from one source to the other. Specifically, when you are in a fed state, i. The standard advice seems to be to avoid screen time and blue light starting two hours before your bed time. However, my experience with sleep coaching is that people are often going to bed much later than they should, often because of a phone addiction. Starting Night Shift four hours earlier gives you an opportunity to both go to sleep more easily and also to shift your bed time up.

    If you find yourself going to bed earlier, then just get up earlier. The case against screens is strong. Here a quote from one study:. The science for the red shift as a solution to all of the above negative effects is much more iffy. In fact, Night Shift is a pretty silly feature. The studies say blue light is bad.

    But at the time the Night Shift feature was built, nobody had done proper testing of red light. It turns out red light is also bad. The Medical ID feature makes key medical information available to strangers when your phone is locked. If you are incapacitated during a medical emergency, a stranger can go to your power-off screen long press right button and volume up on modern iPhones. I see Medical ID as having three practical benefits to you, in order of likelihood.

    This is going to get weird and darkly introspective. You know what I mean about getting frustrated when Siri or Alexa makes a mistake. Alexa, especially, likes to butt in and is just begging to be told to shut up. Her sources were multiple backchannel discussions from people who work on these AI products. People, not just men, say the rudest, cruelest things to female AIs, much ruder and cruder than they do to male AIs.

    And what if those AI patterns transfer over to my human interactions? I just know that this dynamic is worth examining in yourself. Was this too weird of a tangent? This is honestly the type of shit I think about all day. There are three strategies for choosing a new name:.

    Positive self-talk is actually surprisingly effective. I always thought it was too woo-woo, but then I tested it out with some people at work. The point here is that getting less targeted ads is good. You want to spend money on your own terms. When you want to spend money, you want to use your phone for research and then make a purchase based on that research. You do not want the other way around, where your phone is telling you or brainwashing you what to buy.

    You are the boss. If you check your phone on the way into your gym, walk to your locker, put your phone in your locker, change into your workout clothes, lock your locker and walk away, your phone has probably already locked itself. Plus, most of you actually take your phone out to the gym with you! So the strategy here is to save yourself the few seconds it takes to unlock your phone by extending the auto-lock time. My take on the value of saving time here is that those few seconds of waiting for a phone to wake up is when you are at risk for getting distracted.

    So, worst case this setting saves you a few minutes of time research says you check your phone 25 times per day. But best case, it saves you from 30 minutes of goofing off. Sometimes you need to share your hotspot password with a close friend or loved one. This is also a more general trick for creating quality passwords that are easy for you to say or remember. Sharing a three-word phrase is so much easier than a string of random letters and numbers.

    The debate about the security of this strategy for passwords ranges from very positive to just slightly positive. I spent a summer driving all over the United States, totaling 9, miles while working from a campervan. I know a thing or two about internet access from weird spots. In almost all places, using my phone as a hotspot beat out trying to find local wifi. My phone was faster and more convenient.

    This setting is about making your hotspot even easier to use, especially when you are connecting new devices to it or sharing it with traveling companions. That can actually be a real productivity win. The main reason to have always-on access to the control center is so that you can toggle wifi on and off. Direct, manual toggling of the source of your internet is an important way to control the speed of your app experiences. Sometimes one of those is much stronger than the other.

    When you are using your phone as a tool, then fast internet is a direct link to productivity. This setting used to clog up your bandwidth and kill your phone battery. So turn it on. No special discussion here other than referencing saving your cognitive budget. The problem is the mental version of muscle memory. You can turn on Siri by long pressing the button on the right of your iPhone. Now do something to make calling people easier. Set a nickname for a loved one, like your mom. What we just did here is a tactic called deliberate practice. When most people read about an iPhone trick, they will try to store the trick away in their memory, hoping that they will remember that trick down the road.

    I want you to consider a much more effective approach. If you ever think you want to use a new trick or behavior later on, try practicing it first. The practice makes later recall so much more likely. This is really a life philosophy to build in practice time for all of your life and work skills. This is the same article I recommended in the Meditation step. There are basically two keyboard shortcuts that everyone should have. One is for your email address and the other is for your home address. This is a pure and simple productivity hack.